Every Step Fitness

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Every Step Fitness

Personal Trainer (online and face to face) and Fitness Instructor (BodyAttack, BodyPump, BodyStep, Sh'bam, Indoor Cycle, Freestyle Aerobics and Aqua).

This is a page where I share info about my classes, fitness tips and motivation! Fitness is all about fun - so come and join me at one of my classes or contact me about Personal training.

20/06/2026

It is indeed Happy Saturday! 💖
🌟🏃🏼‍♀️🚴🏽‍♂️🏋🏼‍♂️👯‍♀️💖
Xx

18/06/2026

Happy Thursday - quiz time! 🍑

A summery mini fruit tart is on the menu today! So what do you reckon? How many calories in one mini peach and cream sponge tart? Don't google it! No prizes, just a bit of fun!

Give me your best guesses 🤗

(Check back in the comments this evening for the answer!)

17/06/2026

Menopause misinformation… 💁🏼‍♀️

Menopause Misinformation Is Out of Control. It’s the latest trend - everyone is suddenly a menopause specialist. Social media fitness ‘experts’ are overcomplicating menopause, health, and fitness, and using women’s vulnerability to sell unnecessary products.

What does the science actually say?
- Hormone therapy may help with symptoms, but it won’t build muscle. Lift weights, but not necessarily heavy ones. Resistance training to failure works, whether that’s heavy with low reps or light with high reps.

- All exercise is good for health. Cardio remains important during and after menopause. Don’t skip it in favor of just lifting

- Weighted vests? Not needed unless you like them. There’s no solid evidence they help build muscle or bone just by wearing them while walking which is the current trend.

- Calorie deficits still work. Menopause doesn’t break biology. Your calorie requirement may change, but fat loss still comes down to a calorie deficit consistently, over time, and patience.

- Glucose and cortisol spikes are normal and necessary if you’re healthy. You don’t need to monitor or control them.

- Your liver and kidneys detox your body. No magic food, drink, or cleanse is needed. Eat nutritious meals with enough protein and fiber.

- Menopause supplements? They’re unregulated and untested and most don’t do much. Many have too little of anything useful to matter.

- Biohacks like cold plunges and red light therapy sound exciting, but there’s no strong scientific backing. Save your money

You’re not broken. Your body still responds to exercise before, during, and after menopause. Pick a routine you’ll stick with. Fat loss and muscle gain take time so stay patient.
There’s no magic diet, workout, or supplement. If a message sounds overly complicated or too good to be true, that's a red flag. And usually the person giving that message is selling something.

The boring basics work. Consistency is key. Patience is paramount.
🤗
Xx

16/06/2026

Tuesday Tip: Common mistakes that prevent weight loss 🤔

Here are some of the common mistakes I see people make with their diet/nutrition that may be preventing them from losing weight/fat.

#1 Thinking that there Is a "perfect" diet.
There is no ideal diet that you can follow to lose weight. You have to learn about calories and nutrition, go through some trial and error and figure out what works best for you.

#2 Trying to do too much too quickly
Many people try to completely overhaul their diet overnight. Small, simple, step by step changes that can be sustained over time often lead to better long term results.

#3 Eating too little
Now just to clarify - I do not mean that you can ‘hold on to fat’ if you under-eat. If you’re in a calorie deficit you will lose weight/fat (consider the extreme case of some eating disorders etc). But you can hinder your progress by eating too little because most people can only under eat for so long before the mind and body fight back and they binge. A lot of people are stuck In a cycle of bingeing and restricting because they are eating too little Instead of properly nourishing themselves. So it’s about finding a sustainable calorie deficit.

#4 Not being willing to make sacrifices.
Sorry but if you aren’t happy at the weight you are, eating and drinking as you are, then you are going to have to make changes and that may mean sacrificing some of the things you currently enjoy consuming.

#5 Too much variety
Finding a few go-to meal options and sticking to them consistently helps simplify your nutrition choices and make grocery shopping and food prep easier. Variety is great, but don't overdo It to the point that eating at home becomes a huge chore.

#6 Expecting results too quickly
You can't expect to change your diet and see changes In a week or a month. It took longer than that to gain the weight and it will take longer to lose it. Changes take time so be patient.

#7 Inconsistency
It may be boring but consistency is key. You can’t expect results if every weekend you have a massive blowout. You need to find a happy medium if you want to reach your goals.

Happy Tuesday 🤗xx

15/06/2026

Happy Monday 💖

13/06/2026

Smiles, sunshine and good vibes! Happy Saturday! 💖
🌟🏃🏼‍♀️🚴🏽‍♂️🏋🏼‍♂️👯‍♀️💖
Xx

11/06/2026

Happy Thursday - quiz time! 🥯

Today I’ve gone for an interesting sounding chocolate sourdough crumpet. So what do you reckon? How many calories in one crumpet? Don't google it! No prizes, just a bit of fun!

Give me your best guesses 🤗

(Check back in the comments this evening for the answer!)

10/06/2026

‘Diet’ red flags 🚩

Diet culture is full of ‘solutions’ for weight loss. People pray on people’s desire for ‘guaranteed’ fixes and social media is FULL of “guaranteed” ways you can lose weight/fat. You’ll see plenty of self proclaimed fitness/health/well being “coaches” and influencers trying to suggest you really need to do whatever it is they’re selling.

There are a number of red flags to look out for when thinking about ‘dieting’.

Replacing whole foods with Juice Cleanses / Supplements or going on a ‘detox’ can result in fewer calories and rapid initial water loss and a possible calorie deficit from meal replacement. Supplements may also provide a laxative effect or promote excessive bowel movements etc which result in water loss. None of which are sustainable or healthy long term aproaches
to weight loss.

Labelling foods as ‘good’ or ‘bad’, or having ‘cheat’ meals are other terms to be wary of.
No food is good or bad - all foods are good, it’s just about quantity. Food and morality have nothing to do with each other and we shouldn’t attach guilt to eating certain types of food which we enjoy.

Excluding whole food groups (carbs/sugar/ etc) is also unnecessary and unsustainable. Unless you have a medically diagnoses reason to exclude a food then all foods can fit into a healthy diet.

Labelling foods and taking about diets and foods in these ways that cast judgment just leads to increased anxiety and confusion. Allow yourself food freedom, remove the guilt from certain foods and accept that all foods are permitted - it will lead to a far healthier relationship with food and a far happier path to weight loss. It also means you can save your pennies and avoid paying people for these products which make promises they can’t deliver.

🤗
xx

09/06/2026

Tuesday Tip: Post-workout Munchies 🥤🥪

Feeling very hungry after your workout? Regular workouts boost your metabolism and often increase your hunger. Those dreaded post-workout munchies can make you reach for extra snacks and eat more than you want to which could derail your fitness goals.

# 1 Reconsider your burn
Did you really burn as much as you’re about to eat? Studies have shown that we usually underestimate the calories consumed through food and overestimate the number of calories burned by exercise. As I’ve said in previous posts those fitness machines almost always over estimate and even fitness trackers aren’t as accurate as we’re led to believe. So be realistic when it comes to choosing post-workout foods. Go for something with protein, carbs and fat - and if it’s not a main meal then aim for only about 150-200 cals. A glass of milk (dairy or soya) or chocolate milk is an excellent post workout refuel.

# 2 Are you really hungry?
Ask yourself are you really hungry? Unless it’s a definite yes don’t reach for that protein shake or snack (and remember as I said last week - protein shakes aren’t really necessary for most of us anyway!)
Drink a big glass of water first and then decide. Try not to just get in to the habit of eating after workouts for the sake of it.

#3 Eat regular meals
If you’re starving after your workouts then maybe you haven’t eaten enough earlier in the day. Studies have shown regular meals with a good balance of proteins, carbs and fats results in less desire to eat extra snacks post workout and curb that hunger.

# 4 Schedule your workouts
If you always feel hungry after working out, then simply make sure to schedule exercise before one of your main meals.
That way you won’t need to eat any extra snacks, and thus additional calories, between meals.

# 5 Don’t try to earn calories to eat later
Try not to workout simply for the reward of eating later. Again something I’ve talked about before - try not to reward yourself with food. Exercise itself should be the reward so find something you enjoy - cycling, running, classes, dancing etc and then enjoy the endorphins!

Happy Tuesday 🤗
Xx

08/06/2026

Happy Monday! 💖 Gigantic coffee required 🫣☕️🤣

Address

East Molesey
KT89

Website

http://www.everystepfitness.com/

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